GLUTEN FREE

Diet Plan

GLUTEN FREE
Enjoy Amys Gluten Free Diet Plan and discover a healthy new you!

Diet Plan

GLUTEN FREE

Diet Plan

GLUTEN FREE

Diet Plan

Many of our customers have said that they have lost weight eating Amys... either on their own or with a well-known weight plan such as E-Diets, Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amys. So, we got to thinking: Wouldnt it be great if we had our own Diet Plan? With the help of Sonoma County dietician, Jill Nussinow, we created The Amys Diet. Amys has always been sensitive to the needs and concerns of our customers; thats why we have developed The Amys Gluten Free Diet, for those who perfer or need to live gluten free. We offer a two-week plan where you eat Amys gluten free meals 2-3 times a day, plus lots of fruits and veggies. Its fun, easy to follow, and you can expect to lose two pounds a week (some people lose more). There is a 1500-calorie and 1800-calorie option both far below the average American diet of 2200-2700 calories, yet still tasty and satisfying!

Try out our diet and write to us, let us know how you did and send pictures. Making small changes such as eating more grains, fruits and veggies and simple exercises (yoga and meditation are also great) will improve your health and well-being.

Enjoy the Amys Gluten Free Diet on the road to a healthier new you!

If you have health concerns, consult a doctor or nutritionist before you start this or any diet. *Jorge Cruise is a weight loss expert and author of the best selling book, The 3-Hour Diet

GLUTEN FREE

Diet Plan

DAY ONE
Amys Tofu Scramble 1 tangerine 1 cup tea or other no-calorie beverage

BREAKFAST

LUNCH

Amys Brown Rice and Veggies Bowl (Light in Sodium or regular) 1 cup carrot sticks with 2 tablespoons light salad dressing

SNACK DINNER

1/2

ounce almonds tablespoons raisins

Amys Roasted Vegetable Tamale 2 cups salad greens topped with Dressing: 1 tablespoon balsamic or raspberry vinegar 1 teaspoon olive oil

DESSERT A LITTLE MORE?

1/2

cup peaches (natural pack canned, frozen (defrosted) or fresh)

For an extra 300 calories: combine 1 ounce almonds (24 nuts) and 8 ounces soymilk, 1% fat milk or non-fat yogurt for a snack.

DAILY TIP DAILY CHECKLIST

Ask for support from your family!

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY TWO
Amys Organic Cream of Rice Bowl or 11/2 cups of your favorite gluten-free hot cereal 1/2 cup 1% milk or soymilk 1/2 teaspoon cinnamon 1 apple 1 ounce string cheese

BREAKFAST

SNACK LUNCH

1 can Amys Organic Cream of Tomato Soup (Light in Sodium or regular) 11/2 cups mixed green salad 1 tablespoon light salad dressing

SNACK

1 1/2

cup plain lowfat yogurt cup crushed pineapple in juice (or try organic strawberries, blueberries or peaches)

DINNER

Amys Shepherds Pie 1 piece of gluten-free bread 1 cup steamed broccoli topped with ounce grated cheese (Cheddar or Parmesan)

DESSERT A LITTLE MORE? DAILY TIP DAILY CHECKLIST

small pear cup plain yogurt with a splash of vanilla extract

For an extra 300 calories: include cup additional cereal at breakfast, 1 additional piece gluten-free bread at lunch or dinner + ounce pumpkin seeds at snack. Keep all tempting items out of the house, or at least make them difficult to reach!

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY THREE
Amys Mexcian Tofu Scramble 4 ounces orange juice

BREAKFAST LUNCH

Amys Brown Rice & Veggies Bowl Combine: 2 stalks celery, sliced cup cucumber sticks 1 tablespoon light salad dressing

SNACK

1 2 4

tablespoon almond butter rice cakes or crispy gluten-free crackers

DINNER

1 2 2

Amys Cheese Enchilada Whole Meal cups spinach topped with teaspoons light salad dressing

DESSERT A LITTLE MORE? DAILY TIP DAILY CHECKLIST

1 cup 1% fat milk blended with cup frozen organic strawberries

For an extra 300 calories: Add 1 more tablespoon almond butter and 4 more crackers at snack + a larger smoothie with another cup milk and cup strawberries for dessert. Stay out of the kitchen after dinner!

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY FOUR
Amys Organic Cream of Rice Bowl or 11/2 cups of your favorite gluten-free hot cereal 1 cup plain lowfat or nonfat yogurt with 1 small pear or cup canned pears in juice

BREAKFAST

LUNCH

2 cups Amys Lentil Soup or Black Bean Vegetable Soup 1 ounce low fat cheese grated over soup cup sliced celery or cucumber

SNACK DINNER

1 cup lowfat cottage cheese 1/2 cup fresh or frozen (defrosted) blueberries

Amys Rice Macaroni and Cheese 11/2 cups mixed greens with 1 tablespoon vinegar

A LITTLE MORE? DAILY TIP

For an extra 300 calories: 1/2 cup more cottage cheese at snack + 1 cup more berries after dinner.

Remember to eat breakfast! It wakes up your metabolism after having slowed down during the night, and keeps you from feeling hungry the rest of the day.

DAILY CHECKLIST

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY FIVE
Amys Mexcian Tofu Scramble 1/2 cup pineapple 1 cup 1% milk, soymilk or yogurt (this can also be blended into a smoothie drain pineapple before blending)

BREAKFAST

LUNCH

2 cups Amys Organic Tuscan Bean & Rice Soup 1 slice gluten-free bread 2 cups green salad topped with 1 tablespoon light salad dressing 2 teaspoons sunflower seeds

SNACK DINNER

1/2

cup celery sticks tablespoon light salad dressing

Amys Indian Vegetable Korma 1 corn tortilla Combine: 3/4 cup sliced cucumber 1/4 cup chopped tomato 2 tablespoons sliced onion 3 tablespoons plain yogurt (and chopped cilantro if desired) These ingredients make the Indian condiment known as Raita, an Indian condiment that cools the mouth when eating a spicy dish.

A LITTLE MORE? DAILY TIP DAILY CHECKLIST

For an extra 300 calories: add 1 more slice of bread at lunch, + 1 ounce lowfat cheese at snack, + cup fruit after dinner. Take a walk at lunch.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY SIX
Amys Organic Cream of Rice Bowl or 11/2 tablespoons raisins + 1 teaspoon cinnamon 1 apple 1 slice gluten-free bread, toasted 1 cup 1% fat milk, lowfat soymilk or yogurt

BREAKFAST

LUNCH

1 1/2 2 2

cup Amys Organic Chili with Vegetables ounce reduced fat Monterey Jack cheese or more cups green salad of your choice teaspoons light dressing

SNACK DINNER

1/2

ounce sunflower or pumpkin seeds tablespoons raisins

Amys Baked Ziti Bowl 2 cups green salad 1/2 ounce feta cheese 1/4 cup each cucumbers and tomato Dressing: 11/2 teaspoons olive oil 1 teaspoon vinegar

DESSERT A LITTLE MORE? DAILY TIP DAILY CHECKLIST

cup frozen berries, defrosted

For an extra 300 calories: add 1 cup chili at lunch + 1/2 ounce cheese at lunch + 1 cup milk or nonfat yogurt at snack. Drink water often! Dehydration slows down your metabolism.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY SEVEN
1 1 1/2 2 cup plain nonfat yogurt with cup frozen berries cup cooked quinoa or gluten-free cereal with cinnamon teaspoons toasted, sliced or slivered almonds

BREAKFAST

LUNCH

2 2 1 4

cups Amys Cream of Tomato Soup (Light in Sodium or regular) cups green salad tablespoon light dressing gluten-free crackers (such as Marys Gone Crackers)

SNACK DINNER

1/2

ounce raw cashews tablespoon raisins

Amys Black Bean Enchilada Whole Meal 2 cups spinach 1 tablespoon sesame seeds Dressing: 2 teaspoons lemon juice 1 teaspoon olive oil 1 teaspoon red wine vinegar

A LITTLE MORE? DAILY TIP DAILY CHECKLIST

For an extra 300 calories: add 1/2 cup yogurt at breakfast + 1 cup salad and 1 tablespoon dressing at lunch + 1 cup 1% milk or soymilk at snack + 1/2 cup fruit after dinner. Avoid temptation! Make sure you eat before you go to the market.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY EIGHT
Amys Organic Cream of Rice Bowl or 1 cups of your favorite gluten-free hot cereal teaspoon cinnamon 2 tablespoons raisins (or other dried fruit of your choice) 1 small apple, grated or eaten whole 1 cup 1% fat milk or soy milk

BREAKFAST

LUNCH

1 cup Amys Organic Chunky Tomato Bisque 1 Amys Bistro Burger 1 corn or brown rice tortilla 2 tablespoons Amys Salsa 1 or more cups green salad 1 tablespoon low fat dressing To make the wrap: Microwave the burgers for half the recommended time. Remove from microwave. Coarsely chop, top with salsa, and roll into the tortilla to form a burrito. Wrap the burrito in a slightly damp towel, put burrito in the microwave and heat for the remaining time.

SNACK DINNER

3/4

ounce almonds tablespoons raisins

Amys Garden Vegetable Lasagna cup steamed broccoli 1 cup steamed carrots 2-3 cups green salad with tablespoon low fat dressing 1 1 frozen fruit bar

DESSERT A LITTLE MORE? DAILY TIP DAILY CHECKLIST

For an extra 300 calories: include 3/4 ounce almonds (18 nuts) + 2 tablespoons raisins at snack and 1 cup soy or 1% fat milk with lunch. Carry carrot sticks with you to curb hunger.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY NINE
Amys Tofu Scramble 2 tablespoons of your favorite Amys Salsa, if desired cup sliced peaches, pears or 1 apple 1 cup 1 % fat milk or soymilk 1 orange 1 tablespoon cashews

BREAKFAST

SNACK LUNCH

Amys Santa Fe Enchilada Bowl 1 cup carrots, celery and cucumbers with 2 tablespoons Amys Black Bean Dip (see recipe below) OR 1 tablespoon reduced fat dressing cup plain yogurt cup fresh or frozen (defrosted) berries

SNACK DINNER

Amys Light in Sodium Brown Rice and Veggie Bowl 1 cup Amys Chunky Tomato Bisque (Light in Sodium or regular) 1 cup fresh or frozen veggies cooked with 2 teaspoons of your favorite salt-free seasoning blend 2 cups green salad with added veggies topped with 1 tablespoon vinegar + 1 teaspoons olive oil

A LITTLE MORE? DAILY TIP

For an extra 300 calories: 1 brown rice tortilla with 2 more tablespoons bean dip and ounce cheese to make a mini-wrap at lunch + cup yogurt and cup more fruit for snack. Drink a tea with cinnamon to curb your sweet tooth. Amys Black Bean Dip 1 can Amys Black Bean Chili 1 small onion, chopped 1 small tomato, chopped Combine ingredients in a blender or food processor with 3 tablespoons water. Blend until smooth. For a spicier dip, add 1/4 teaspoon chili powder or 1/2 teaspoon chipotle pepper.

DAILY CHECKLIST

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY TEN
1 1 2 cup plain yogurt mixed with cup strawberries or mixed berries tablespoons toasted almonds

BREAKFAST

LUNCH

Amys Shepherds Pie 3 cups baby spinach sprinkled with sesame seeds cucumber slices green onions Dressing: 1 tablespoon rice vinegar teaspoon sesame oil

SNACK

1 1 6 2

tablespoon almond butter rice cake or crispy gluten-free crackers teaspoons no sugar added jam

DINNER

2 cups Amys Fire Roasted Southwestern Vegetable Soup 2 teaspoons grated Parmesan cheese sprinkled on top 1 slice gluten-free bread, rubbed with garlic and toasted 2 cups salad with 1 tablespoon vinegar 2 teaspoons olive oil 1 cup fresh or frozen fruit

DESSERT A LITTLE MORE? DAILY TIP DAILY CHECKLIST

For an extra 300 calories: cup yogurt at breakfast + 1 more tablespoon almond butter and another rice cake or 4 more crackers for snack + 1 cup 1 % fat milk or soymilk after dinner. Relax . . . Focus on your breathing! Take 5 deep breaths (long inhales and exhales). Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY ELEVEN
Amys Tofu Scramble 4 ounces orange juice

BREAKFAST LUNCH

2 cups Amys Light in Sodium Lentil Soup with cup chopped spinach or chopped fresh parsley 6 gluten-free crackers 1 cup sliced cucumbers, celery or other veggies with 1 tablespoon reduced fat dressing

DINNER DESSERT

Amys Teriyaki Bowl 1 cups frozen Asian vegetable mix (without sauce), cooked

Fruit smoothie Blend: 1 cup milk or plain yogurt cup frozen fruit and ice (Or just have yogurt and fruit)

A LITTLE MORE? DAILY TIP DAILY CHECKLIST

For an extra 300 calories: 1 piece of fruit, 1 ounce string cheese and ounce almonds for snack in afternoon + 1 more cup vegetables at dinner. Going up? Slimming down! Take the stairs instead of the elevator.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY TWELVE
Amys Organic Cream of Rice Bowl or 1 cups of your favorite gluten-free hot cereal cup sliced fresh or frozen strawberries 3 tablespoons sliced almonds or other nuts cup 1% fat milk or soymilk

BREAKFAST

LUNCH

2 2

cup Amys Refried Black Beans with corn tortillas ounce shredded cheese cup carrots and cucumbers tablespoons of your favorite Amys Salsa

SNACK DINNER

6 1

gluten-free crackers small apple

Amys Baked Ziti Kids Meal 3 cups salad 2 tablespoons reduced fat dressing

A LITTLE MORE?

DAILY TIP DAILY CHECKLIST

For an extra 300 calories: add cup gluten-free cereal and cup milk at breakfast + 1 ounce string cheese or cup cottage cheese at snack + 1 cup 1% fat milk or soy milk with dinner. Be gentle with yourself. Baby steps add up.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY THIRTEEN
Amys Organic Cream of Rice Bowl or 1 cups of your favorite gluten-free hot cereal 1 small apple grated into it 1 teaspoon cinnamon 1 8 ounce glass of 1% fat milk or soymilk cup cottage cheese cup berries, pineapple or other fruit 1 1 3 1 1 Amys Bistro Burger medium baked potato with Amys Salsa, lemon juice or low-fat dressing cups salad drizzled with tablespoon vinegar and teaspoon olive oil

BREAKFAST

SNACK LUNCH

DINNER

Amys Roasted Vegetable Tamale 1-2 cups steamed mixed veggies topped with your favorite salt-free seasoning 1 teaspoon olive oil a squeeze of lime 2 1 cups shredded cabbage tablespoon rice or other vinegar and a splash of hot sauce

A LITTLE MORE?

For an extra 300 calories: include another cup gluten-free cereal at breakfast + cup cottage cheese and cup fruit at snack + ounce cheese on baked potato or burger at lunch. Dont drink your calories! Sodas and fruit juice are loaded with calories.

DAILY TIP DAILY CHECKLIST

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

DAY FOURTEEN
3 2 2 rice cakes tablespoons almond butter tablespoons all-fruit preserves cup soymilk or 1% fat milk

BREAKFAST

LUNCH

2 cups Amys Organic Cream of Tomato Soup (Light in Sodium or regular) 6 gluten-free crackers 2 cups salad with 1 tablespoon reduced fat dressing

SNACK

1 1

small apple or other fruit ounce cashews or other nuts or seeds

DINNER

Amys Brown Rice and Veggies Bowl (Light in Sodium or regular) 2-3 cups chopped cabbage, carrots, cucumbers and onions topped with 2 tablespoons of your favorite Amys Salsa 3 tablespoons plain yogurt

DESSERT A LITTLE MORE? DAILY TIP DAILY CHECKLIST

cup fresh or frozen (defrosted) berries cup plain yogurt

For an extra 300 calories: add 1 cup milk or soymilk and cup fruit in the morning + 6 more crackers at lunch + 1 ounce cashews at snack. Use Stevia intead of Nutrasweet. It is a natural, sugar-free sweetener.

Keep track of what youve done and how you feel each day. Today I felt: ___________________ My favorite meal was: _____________ Water: _______________________ Vitamins: _________________________ Exercise: _____________________ Time spent exercising: ____________

GLUTEN FREE

Diet Plan

NUTRITIONAL BREAKDOWNS
DAY TWO
Calories 1423 Protein (gms) 53 Carbohydrates (gms) 200 Fat (gms 44 30 Fiber (gms) Sodium (mg) 2922 With Lower Sodium 2222

DAY ONE

Calories 1280 Protein (gms) 41 Carbohydrates (gms) 159 Fat (gms) 60 24 Fiber (gms) Sodium (mg) 2055 With Lower Sodium

DAY THREE

Calories 1415 Protein (gms) 59 Carbohydrates (gms) 186 Fat (gms) 34 30 Fiber (gms) Sodium (mg) 2551 With Lower Sodium

DAY FOUR

Calories 1320 Protein (gms) 77 Carbohydrates (gms) 186 Fat (gms) 33 Fiber (gms) 20 Sodium (mg) 2446 With Lower Sodium

DAY FIVE

Calories 1326 Protein (gms) 56 Carbohydrates (gms) 191 Fat (gms) 49 Fiber (gms) 24 Sodium (mg) 2450 With Lower Sodium

DAY SIX

Calories 1478 Protein (gms) 51 Carbohydrates (gms) 228 Fat (gms) 45 Fiber (gms) 31 Sodium (mg) 1890 With Lower Sodium

DAY SEVEN

Calories 1310 40 Protein (gms) Carbohydrates (gms) 185 Fat (gms) 49 28 Fiber (gms) Sodium (mg) 2220 With Lower Sodium

DAY EIGHT

Calories 1392 46 Protein (gms) Carbohydrates (gms) 207 Fat (gms) 41 39 Fiber (gms) Sodium (mg) 2720 With Lower Sodium

DAY NINE

Calories 1525 64 Protein (gms) Carbohydrates (gms) 183 Fat (gms) 47 49 Fiber (gms) Sodium (mg) 2007 With Lower Sodium

DAY TEN

Calories 1577 Protein (gms) 51 Carbohydrates (gms) 229 Fat (gms) 72 Fiber (gms) 35 Sodium (mg) 2486 With Lower Sodium

DAY ELEVEN

Calories 1480 Protein (gms) 65 Carbohydrates (gms) 221 Fat (gms) 48 Fiber (gms) 38 Sodium (mg) 2663 With Lower Sodium

DAY TWELVE

Calories 1360 Protein (gms) 39 Carbohydrates (gms) 212 Fat (gms) 44 Fiber (gms) 29 Sodium (mg) 1816 With Lower Sodium

DAY THIRTEEN

Calories 1333 Protein (gms) 54 Carbohydrates (gms) 199 Fat (gms) 39 Fiber (gms) 43 1930 Sodium (mg) With Lower Sodium

DAY FOURTEEN
Calories 1390 Protein (gms) 39 Carbohydrates (gms) 249 Fat (gms) 47 Fiber (gms) 34 2242 Sodium (mg) With Lower Sodium 2932

GLUTEN GLUTEN FREE FREE

Diet Diet Plan

SHOPPING LIST WEEK ONE

Items shown reflect purchases for the 1500 calorie-per-day Amys Gluten Free Meal Plan. If you would prefer to make any substitutions, make sure to substitute similar Gluten Free items. To follow the 1800 calorie plan, please purchase the additional items at the end of this list.

AMYS KITCHEN PRODUCTS

Purchase one each of the following unless stated otherwise: Amys Organic Cream of Rice Bowl (3) Amys Tofu Scramble Meal Amys Roasted Vegetable Tamale Amys Organic Cream of Tomato Soup Amys Salsa your choice Amys Brown Rice and Veggie Bowl (2) Amys Mexcian Tofu Scramble (2) Amys Black Bean Enchilada Whole Meal Amys Black Bean Vegetable or Lentil Soup Amys Rice Macaroni and Cheese Amys Organic Tuscan Bean and Rice Soup Amys Indian Vegetable Korma Amys Organic Chili with Vegetables Amys Shepherds Pie Amys Baked Ziti Bowl Amys Chunky Tomato Bisque Soup Amys Cheese Enchilada Whole Meal

FRUITS & VEGETABLES

Purchase locally grown and organic when possible. 1 pint orange juice 1 tangerine (or small orange) 1 package mini carrots 14 cups salad greens 1 peach (canned or fresh) 2 apples 4 cups spinach leaves 2 pears (canned or fresh) 1 bunch of broccoli 2 cucumbers 2 tomatoes 1 lemon 1 medium red onion Cilantro (if desired) 1 cup mixed fruit 3 cups fresh or frozen berries 1 large can pineapple (crushed or cubed) in 100% juice

GLUTEN GLUTEN FREE FREE

Diet Diet Plan

SHOPPING LIST WEEK ONE

DAIRY

Purchase organic when possible. 4 cups nonfat plain yogurt (1 quart) 1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups) 1 ounces grated cheese (Parmesan or Cheddar) 1 ounce string cheese 1 cup lowfat cottage cheese ounce feta cheese ounce reduced fat Monterrey Jack cheese

PANTRY ITEMS
Almond butter Corn tortillas 3 cups quinoa Gluten-free hot cereal Almonds - slivered or sliced Organic rice cakes (such as Lundberg) Pumpkin seeds Gluten Free crackers or bread Sunflower seeds (such as Marys Gone Crackers) Olive oil Sesame seeds Balsamic vinegar Cashews Raisins or other small, dried fruit Cinnamon Vanilla extract

A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items: 1 ounce (24) almonds cup fruit cup quinoa or other gluten-free cereal 1 cup chili ounce pumpkin seeds cup berries cup cottage cheese 1 cups mixed fruit 1 ounce lowfat cheese 3 cups milk 1 cup salad greens

GLUTEN GLUTEN FREE FREE

Diet Diet Plan

SHOPPING LIST WEEK TWO

AMYS KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise: Amys Organic Cream of Rice Bowl (3) Amys Chunky Tomato Bisque Soup Amys Bistro Burger (2) Amys Salsa your choice Amys Garden Vegetable Lasagna Amys Tofu Scramble (2) Amys Santa Fe Enchilada Bowl Amys Roasted Vegetable Tamale Amys Light In Sodium Brown Rice & Veggie Bowl (2) Amys Shepherds Pie Amys Fire Roasted Southwestern Vegetable Soup Amys Light In Sodium Lentil Soup Amys Teriyaki Bowl Amys Refried Black Beans Amys Baked Ziti Kids Meal Amys Organic Cream of Tomato Soup

FRUITS & VEGETABLES

Purchase locally grown and organic when possible. 1 tangerine (or small orange) 1 package mini carrots 16 cups salad greens 1 peach (canned or fresh) 4 apples 2 pears (canned or fresh) 1 bunch celery 2 cucumbers 1 bunch of broccoli green onions 1 cup fresh or frozen mixed veggies 1 lemon 4 cups baby spinach leaves 1 lime 1 medium baked potato 3 cups shredded cabbage garlic clove Chopped fresh parsley or cup chopped spinach 1 cups frozen Asian vegetable mix (without sauce) 3 cups fresh or frozen berries 1 large can pineapple (crushed or cubed) 1 cup mixed fruit 4 ounces orange juice

GLUTEN GLUTEN FREE FREE

Diet Diet Plan

SHOPPING LIST WEEK TWO

DAIRY

Purchase organic when possible. 4 cups nonfat plain yogurt (1 quart) 1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups) ounce grated cheese (Parmesan or Cheddar) 2 teaspoons grated parmesan cheese 1 ounce string cheese 3/4 cup lowfat cottage cheese Frozen fruit bars

ADDITIONAL PANTRY ITEMS

If you have already purchased pantry items for Week One, only a few additional items need to be purchased. All other items come in large quantities and can be used again for Week Two. Hot sauce Salt-free seasoning blend Sesame Oil Rice Vinegar No sugar added jam/all fruit perserves (such as Cascadian Farms, Kozlowski)

A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items: 1 ounce (24) almonds cup berries cup cottage cheese 1 cups mixed fruit 3 ounces lowfat cheese cup fruit 4 cups milk 1 cup yogurt

GLUTEN FREE

Diet Plan

NOTES

GLUTEN FREE

Diet Plan

NOTES

GLUTEN FREE

Diet Plan
WHY BUY AMYS?

Its delicious and tastes homemade! Amys food tastes good because its made from the kind of real food ingredients that people use in their own kitchens . . . no additives, no MSG, no preservatives, no GMOs and no trans fats. Each burrito and enchilada is hand-rolled, every pizza crust is hand-stretched and topped, and our ingredients are carefully placed in each entre.

ITS MADE FROM ORGANIC INGREDIENTS.

Fruits, vegetables and grains are grown organically, the way nature intended food to grow, without the use of insecticides and other harmful chemicals.

EVERYTHING IS VEGETARIAN.
No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amys products. Dairy cheeses are made with pasteurized rBST hormone-free milk and do not contain animal enzymes or animal rennet.

SPECIAL DIET? NO PROBLEM.

Amys makes several products for people with dietary restrictions. Many of our customers follow special diets, whether allergy-related or simply to live a healthier lifestyle. Please visit us at www.amys.com for a complete list of products.

LET OUR CUSTOMERS TELL YOU!

We get such wonderful letters! Read some of our many letters from satisfied customers on our website or simply try a delicious Amys meal for yourself. Amys is available in natural foods and grocery stores, supermarkets and selected warehouse and club stores throughout the United States, Canada, Mexico and abroad.

AMYS KITCHEN, INC. P.O. Box 4759, Petaluma, CA 94955 www.amys.com Join the conversation on Facebook! www.facebook.com/AmysGoOrganic